Specialization for biceps.
Everyone wants to find new and better way to train your biceps.Various exercises, repetition, and the number of sets, all selected individually for each athlete.There are no universal programs suited to someone, and who then and there.
If you want to build impressive biceps, you have to work hard and do not stop when they are tired – even a couple of reps dobeyte.The main reason for the lack of results is not received before the end of the load on the biceps.Of course you should not overtrain when classes.but do not hesitate to give them the maximum load from time to time.
Specialization for the biceps.
Your biceps will grow from two key points.increase the training load: the number of repetitions and time spent under load.Below is provided a program offering used and the first and second.
You will increase strength and size of the biceps alternating high repetition with low repetition.increasing and decreasing the weight of the corresponding shell.for 14 full set of training.The last two exercises you will perform with a shorter rest period.for maximum pumping blood to the muscles.You can add biceps training in basic training together with other muscles.If you feel that do not have time to recover, bring this training to a single day of the week.If you pay attention to biceps, your efforts will pay off in the future.
After 4 – 6 weeks of training on this program twice a week you will see a noticeable increase in your hands.If you can extend the training for another couple of weeks.as each additional training will add your biceps circumference.Remember that to get a positive result, it takes time and you away; his new biceps.Nor must it be forgotten that only half of the biceps of your arm (triceps occupies the second half).
Day One.
A.The rise of EZ – Rod standing 4×12, 6, 12, 6, 90 sec., 2 min., 90 sec., 2 min.
2.«Hammer» sitting 4×12, 6, 12, 6, 90 secs., 2 min., 90 sec., 2 min.
3.Curl in block 4 10, 5, 10, 5, 2 min.
4.Concentrated lifting dumbbells 2×10, 10, 1min.
Day Two.
A.Curl on the block 4×12, 6, 12, 6, 90 secs., 2 min., 90 sec., 2 min.
2.Concentrated lifting dumbbells 4×12, 6, 12, 6, 90 sec., 2 min., 90 sec., 2 min.
5.The rise of EZ – Rod standing 4 10, 5, 10, 5, 2 min.
6.«Hammer» sitting 2×10, 10, 1min.
When doing on this program.to achieve positive results.Do not forget to give your muscles time to recover and consume enough food.
Source bodybuilding portal
